30-Day Weight Loss Meal Plan


Phase 2: Create Your Weight Loss Diet Plan
For me that time is 6pm which gives me an hour to eat and limits my opportunity to damage my diet. Pregnant ladies are also excluded from this diet plan as they need enough food nutrients to be fed to their children. Swap out carbs for protein. You deserve all the credit. Being a dad does that to a man.


Keto Diet Recipes: Simple 30-day Keto Meal Plan for Weight Loss

Theoretically, then, if you ate frequently enough you could harness the thermic effect of food and keep your metabolism revved up all day, right? A study conducted by scientists at the French National Institute of Health and Medical Research involved the analysis of scores of studies with a variety of eating patterns ranging from 1 to 17 meals per day. Researchers found no difference in hour energy expenditure between low- and high-frequency eating.

What they found instead is that small meals cause small, fleeting increases in metabolic rate and larger meals result in larger, longer-lasting boosts, and it all balances out in terms of total energy expenditure by the end of the day. The bottom line is there is no metabolic advantage to eating 3, 6, or 9 times per day, and you should do what fits your preferences and schedule. You can squander months and years wandering in this forest, defecting from one ideology to another, with nothing to really show for it in the mirror and gym.

There are no real shortcuts to losing fat and building muscle. It lacks the sizzle needed to win book deals and television spots. Suckers want glitz and glamor but the real opportunity to build the body of your dreams is frayed denim and a rust-bitten toolkit.

As you know, energy balance is the relationship between the energy contained in the food you eat and the energy burned through physical activity. Once you grasp energy balance, the next part of effective meal planning is macronutrient balance. A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: When we look at food intake solely through the lens of energy balance and weight change, a calorie is a calorie.

Eat too many and you gain weight. Restrict them and you lose weight. That is, we want to lose fat and not muscle and gain muscle and not fat. You can gain muscle and lose fat with ease. You have high-energy workouts. It all becomes so easy. The truth is you can be the cleanest eater in the world and still be weak and skinny fat.

That said, certain foods make it easier or harder to lose and gain weight due to their volume, calorie density, and macronutrient breakdown.

Examples of such foods are lean meats, whole grains, many fruits and vegetables, and low-fat dairy. These types of foods also provide an abundance of micronutrients, which is especially important when your calories are restricted eat too much junk on a calorie-restricted diet and you can develop vitamin and mineral deficiencies. Foods conducive to weight gain are the opposite: Think of it this way: When dieting for muscle growth, you have quite a few more calories to spend every day.

This makes it easy to hit both your macronutrient and micronutrient targets with calories to spare, which you can then spend on, well, whatever you want. You can eat three or seven meals per day. You can eat a huge breakfast or skip it and start eating at lunch.

You can eat carbs whenever you like. As you know, the key to losing fat is maintaining a calorie deficit over time. So the first step is working out how many calories you should be eating.

Weight Body Fat Percentage Click here to learn how to measure. If you ate that amount of calories every day, your weight would remain more or less the same. Thus, to reduce your weight, you have to eat less, which brings me to point three.

For example, my average daily TDEE is about 3, calories, so when I want to lose weight, I set my intake to about 2, calories.

Now that you know what your daily calorie maintenance level is, it's time to officially create your weight loss diet plan.

For example, if you figured your maintenance level to be calories per day, you would now start eating calories per day instead. It's really as easy as it sounds. Just subtract from your daily maintenance level and then start eating this new amount of calories each day.

By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen. As for how and when you should consume those calories, that's completely up to you and your own preferences. Eat them all in 3 big meals, 6 small meals, every 2 hours, every 5 hours It literally makes no difference whatsoever how you do it as long as your total calorie intake is the same for the day.

You may have heard differently But the truth is that it's all nonsense. I know everyone used to suggest and many still incorrectly do that a higher meal frequency was better for weight loss hell, articles I wrote years ago may still even contain that recommendation , but research in recent years has proven it to be a silly myth with no scientific evidence at all.

So, the key is to do whatever is easiest and most enjoyable for you. Whatever meal schedule is most likely to allow you to consistently eat the right total amount of calories per day THAT'S what you should do. All that's left to do now as far as your weight loss diet plan goes is make sure that the calories you are consuming each day are coming from the right food sources Besides just being a requirement for overall health and function, protein is an extremely important part of The Lose Weight Diet and all weight loss diets because of the roles it plays in controlling hunger and maintaining muscle while fat is lost.

As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:. Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powders, shakes and bars. I fully explain the purpose and benefits of protein supplements here: As far as how much protein you should include in your weight loss diet plan per day, that depends on the person.

For example, the average person who doesn't exercise at all needs less protein than someone who does. For example, if the person weighed lbs, you would do x 0.

However, someone who does exercise should eat somewhere in the range of. In this example a person weighing lbs would look to eat between - grams of protein per day. This is what I'd recommend most often. The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat grams of protein per day, that would account for calories. Despite any crazy ideas that have been put into your head, fat isn't all bad.

Some types are definitely terrible for you trans fat , some types are much less bad but still not great saturated fat , and some types are actually good bordering on REALLY good monounsaturated and polyunsaturated fat.

It's the most scientifically proven supplement there is, with a seemingly endless number of benefits. Put it this way, it will improve your body's ability to do damn near everything including lose fat. I fully explain all of this in my article about supplements here: As for how much fat should be included in your weight loss diet plan To figure this out, the first thing you need to know is that 1 gram of fat contains 9 calories.

They'd then divide by 9 because fat has 9 calories per gram and get Which means, this example person would eat about 69 grams of fat per day. And of course, most of this fat should come in the form of the "good" food sources listed above. Now that you know how much protein and fat your weight loss diet should include, it will be pretty easy to figure out how many carbs you should eat. Quite simply, the rest of your diet should be carbs. Once you factor protein and fat into your total calorie intake, whatever calories are left over to reach the number of calories you figured you need to eat per day So, for example, after factoring protein and fat into what you calculated your total calorie intake should be below maintenance level, remember?

In this example you would need to eat g of carbs per day. And, just like fat, not all types of carbs are equal. More complex, lower glycemic, nutrient-rich foods are much more ideal for appetite control and overall health than simple, higher glycemic, highly processed junk.

Some sources of the "good" carbs are:.